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Do these 3 Pilates Moves for Weight Loss
Do these 3 Pilates Moves for Weight Loss
Elle avatar
Written by Elle
Updated over a year ago

Pilates is a powerhouse when it comes to burning fat and building
muscle. There are hundreds of Pilates moves that will target specific
muscle groups to get you into shape. Different classes available offer
sequences that will help you to reach your fitness goals, whether you
want to lose weight, tone your abs, or build your buns!


If practiced consistently, Pilates has been proven to assist you on your
weight loss journey. After just a few moves, you will notice that your
​heart rate increases and you start to break a sweat, two indicators that
your calories are starting to melt.


Over time, you will also see an increase in lean muscle mass and a
change in your body composition as stored fat is replaced by new muscle
fibers.


A 2021 study found that Pilates dramatically reduced body weight,
improved Body Mass Index (BMI), and reduced body fat percentage in
adults with obesity (1). Below you will find the top three poses that will
help to get you into shape and support your weight loss goals.

Which Pilates moves are the Best Fat Burners?


Plank


The Pilates plank position is the best move for toning your abdominals,
while also using practically every muscle in your body. It’s like a full body
workout in one exercise.


​How to do a Plank:

  1. Start on your hands and knees in a tabletop position. Shift your
    weight forward over your wrists and press through your fingers to
    protect your hands.

  2. For a supported plank, keep your knees grounded. Align your
    knees, hips, and shoulders in one straight line. To do this you’ll
    have to hold your core in strong and activate your gluteal muscles.

  3. If you want to progress to a full plank, tuck your toes and
    straighten out your legs. Make sure your ankles are now in
    alignment with your knees, hips and shoulders too.

  4. Hold it here and breathe deeply.


​Variations:
Once you’ve mastered the full body plank, try some of the fun variations
that target other muscles. The one arm side plank will work your

obliques. While holding the side plank, you can try the one-legged plank
to tone your lower abdominals. If you think they are all easy, add a
Pilates push up to your plank and that will get your arms working too.


Swimming


If you are ready for another full-body burner, it’s time to go swimming on
land. This move will tone your gluteal muscles, while also giving your
arms, legs and core the workout they deserve.


​How to do Swimming:

  1. Lay on your stomach with your forehead down, arms stretched
    forward, and legs stretched long.

  2. Lift your chest, head, arms, and legs in one go and start to pulse
    the arms and legs up and down. While pulsing, make sure you are
    alternating the right and left arms and legs without touching your
    hands or feet to the mat.

  3. Keep swimming as you count down from 10 to 1. Try to swim a
    little longer each time you practice this move.


​Variations:
Once you know how to swim forward by pumping the arms up and down,
try a sideways swim with a criss-cross move for the arms and legs. Criss-
cross the arms over one another and criss-cross the legs at the same
time.


Leg Pull Up


This one is positioned as a reverse plank. A super move for your arms,
core, gluteal muscles, legs, and all! Challenge yourself to a few rounds of
these pull-ups.


​How to do Leg Pull Ups:

  1. Sit on the floor and place your hands behind you, fingers facing
    toward your body and legs extended long.

  2. Press into your heels and lift your hips off the floor. This will open
    the front side of your body.

  3. Hold it here and breath deeply, embracing your reverse plank and
    feeling your active muscles.

  4. To add on the leg pull-ups, practice lifting one leg up toward the
    sky, then set it back down. Swap sides. Repeat this movement,
    alternating the legs each time to find the ultimate tummy toning
    and glute loving move.

How long do I need to work out?


For the best weight loss results, you’ll need to rely on consistency.
Practicing a few moves everyday is the best way to shape up your body.
To burn some fat and lose weight, try these three moves daily, ideally
repeating each move three times, for a total of one minute each
repetition.


Not only does Pilates help you to lose weight, but you’ll find that your
flexibility, balance, coordination, and posture improve over time too.

Source:

  1. Wang, Y., Chen, Z., Wu, Z., Ye, X., & Xu, X. (2021). Pilates for overweight or
    obesity: A meta-analysis. Frontiers in Physiology, 12.
    ​https://doi.org/10.3389/fphys.2021.643455

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